The Role of B12 In Your Body

Vitamin B12, or cobalamin, maintains energy, brain health, and overall vitality. As one of the key nutrients in our diet, B12 plays a critical role in red blood cell production, nerve function, and DNA synthesis. Despite its importance, many people struggle to get enough of this vitamin, especially with certain dietary restrictions or lifestyle factors. In the United States, approximately 6% of adults aged 60 or younger experience B12 deficiency, increasing up to 20% in people over 60. In this article, we’ll explore the vital functions of B12, signs of deficiency, and how boosting your B12 levels can benefit your health.

Nova Vita Solutions

At Nova Vita, we’re committed to helping you maintain optimal health and energy levels, especially regarding essential nutrients like vitamin B12. Our lab panels can check for vitamin deficiencies, including B12, to identify any gaps in your nutrient levels. With a detailed lab assessment, our providers can offer personalized recommendations to help you feel your best. If your levels are low, we offer B12 boosters that deliver this essential vitamin directly into your system. This approach bypasses digestion for immediate absorption, ensuring you experience the full benefits of B12. At Nova Vita, we use methylcobalamin, the natural form of B12, unlike many energy drinks and supplements that use cyanocobalamin. For this month, B12 boosters are available for just $15 to help you stay energized and healthy as the seasons change! Book an appointment to assess your B12 levels and explore options for boosting your energy and well-being!

What is B12?

Vitamin B12 is a water-soluble vitamin essential for a range of vital functions in the body. It supports protein metabolism, helps form healthy red blood cells, and is crucial for maintaining a well-functioning nervous system. B12 is unique among vitamins due to its cobalt content, which plays a role in DNA synthesis and energy production. Since our bodies cannot produce B12 on their own, it must come from external sources like meat, dairy, fortified foods, or supplements.

There are four times of B12:

• Methylcobalamin
• Adenosylcobalamin
• Cyanocobalamin
• Hydroxocobalamin

Methylcobalamin and Adenosylcobalamin are naturally occurring co-enzymes found in food sources. They work synergistically to meet your Vitamin B12 needs. Cyanocobalamin is a synthetic form of B12 that the body converts into Adenosylcobalamin and Methylcobalamin before it can be used. Cyanocobalamin is often found in supplements and some fortified foods. Methylcobalamin, recognized as the most bioavailable form of B12, effectively supports your overall health. Hydroxocobalamin, a synthetic form of B12, is commonly used to treat severe deficiencies and is typically administered via injection or IV drip.

The Role of B12 in Your Body and Its Benefits

Vitamin B12 plays several vital roles in the body, contributing to overall health and well-being.
Here are some key benefits of this essential nutrient:

1. Supports Red Blood Cell Production: B12 is crucial for the formation of red blood cells, which transport oxygen throughout the body. Adequate B12 levels help prevent anemia, ensuring your body can efficiently deliver oxygen to tissues and organs.
2. Promotes Nervous System Health: This vitamin is essential for maintaining the health of nerve cells and the myelin sheath that protects them. A healthy nervous system is vital for effective communication between the brain and the rest of the body.
3. Aids in DNA Synthesis: B12 is necessary for DNA synthesis, which promotes cell division and growth. This is particularly important in tissues with rapid turnover, such as blood cells and the gastrointestinal tract.
4. Enhances Energy Levels: B12 is involved in energy metabolism, helping your body convert food into energy. A deficiency can lead to fatigue and weakness, making it harder to maintain daily activities.
5. Boosts Mood and Mental Health: B12 can play a role in mood regulation and cognitive function. It is linked to the production of neurotransmitters such as serotonin and dopamine, which can help reduce the risk of depression and improve overall mood.
6. Supports Bone Health: Some studies suggest that adequate levels of B12 may be associated with better bone health, potentially reducing the risk of osteoporosis and bone fractures.
7. May Reduce the Risk of Heart Disease: B12 helps lower homocysteine levels in the blood, an amino acid linked to an increased risk of heart disease when elevated. Maintaining healthy B12 levels may contribute to cardiovascular health.

B12 Food Sources

Vitamin B12 is naturally found in many animal-based foods, making them the primary source of this essential nutrient. Foods rich in B12 include:

• Organ meats (particularly beef liver)
• Shellfish (such as clams and oysters)
• Meat (including beef, pork, and lamb)
• Poultry (like chicken and turkey)
• Eggs
• Milk and dairy products (such as cheese and yogurt)

Since vitamin B12 is generally absent in plant foods, vegetarians and vegans may need to rely on fortified products to meet their nutritional needs. Fortified foods are foods with nutrients added to them that aren’t naturally present. Fortified breakfast cereals are a readily available source of B12, making them a great option for those avoiding animal products. Some brands of nutritional yeast also contain added vitamin B12.

The body absorbs B12 from animal sources much more effectively than from plant sources. Except for fortified foods, non-animal sources typically do not provide sufficient amounts of the vitamin. Consider incorporating a variety of these B12 food sources into your diet to meet dietary requirements and check the nutrition facts panel on food labels to see if vitamin B12 has been added.

B12 Intake Requirements

The National Institutes of Health (NIH) recommends that teens and adults over the age of 14 consume 2.4 micrograms (mcg) of vitamin B12 daily. Pregnant individuals should increase their intake to 2.6 mcg, and breastfeeding mothers are advised to consume 2.8 mcg daily to support both their health and their developing child.

The best way to meet your body’s vitamin B12 needs is to eat a wide variety of animal products. You can additionally find B12 in the following vitamins:

• B-Complex Vitamins: These supplements usually include all eight B vitamins, including B12. They are designed to support energy metabolism and overall health.
• Multivitamins: Many multivitamins contain a variety of essential vitamins and minerals, including B12, to ensure individuals meet their daily nutritional needs. Vitamin B12 is better absorbed by the body when it is taken along with other B vitamins, such as niacin, riboflavin, and vitamin B6, along with magnesium.
• A prescription form of vitamin B12 can be given by injection or as a nasal gel.

Talk to your healthcare provider before starting any new supplements, especially if you have underlying health conditions or concerns about your vitamin levels. When choosing supplements, check the label to ensure they contain adequate amounts of B12, especially if you have dietary restrictions that limit your natural intake of this vitamin.

B12 Deficiency

Having deficient levels of vitamin B12 can lead to a range of symptoms, some of which can be serious. While severe damage to the nervous system and brain is uncommon, even mildly low levels can trigger symptoms. These may include:

• Depression
• Confusion
• Memory problems
• Fatigue
• Headaches
• Mood changes
• Difficulty concentrating

Insufficient vitamin B12 can lead to anemia, presenting symptoms such as fatigue, shortness of breath, irregular heartbeat, sore mouth or tongue, weight loss, pale or yellowing skin, diarrhea, or menstrual problems.

Certain populations are at higher risk for B12 deficiency, including:

• Older adults: As we age, the body’s ability to absorb B12 from food decreases due to reduced stomach acid and other factors.
• Vegetarians and vegans: Since B12 is primarily found in animal products, non-meat eaters may struggle to meet their needs without fortified foods or supplements.
• People with gastrointestinal disorders: Conditions such as Crohn’s disease, celiac disease, or atrophic gastritis can impair B12 absorption.
• Individuals who have had gastric surgery: Surgical procedures that remove parts of the stomach or intestines can affect the body’s ability to absorb B12.

Vitamin B12 is essential for energy, red blood cell production, and nervous system health. With benefits like enhanced mood, heart health, and bone support, maintaining adequate B12 levels is key to overall well-being. Since the body cannot produce B12, it’s essential to obtain it through diet or supplements, especially for those at higher risk of deficiency, such as older adults, vegetarians, and individuals with digestive disorders

At Nova Vita, our labs can check for B12 deficiencies, and for this month, our B12 boosters are just $15. Book an appointment today to boost your energy and support your health!